4 supersets:

• Max Reps Strict Ring Dips
• Max Reps Strict Ring Row
• No rest between movements
• 90s. rest between sets

Find heavy in 15min:

Power clean & jerk

gymnastics/easy pace cardio:
30 min:
row 500m
5-8 hspu
5-8 strict ttb
5+5 pistol squat
1 parallette walk
5-8 parallette dips

2 rounds of - 2 min on, 2 min off
1)10 burpee over rower
15 cal row
rest of the time AMRAP burpee over rower
2) 10 burpee over bar
10 deadlift 35 /52kg
rest of the time AMRAP burpee over bar
3) 10 burpee over bar
15 power cleans 35/52kg
rest of the time AMRAP burpee over bar

Buy in has to be done in 90 seconds or less.
Score is total burpees, buy in burpees do not count.
RPE 8

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Goal & Intensity
-Develop repeatable high-intensity output with structured recovery.
-Combine conditioning and barbell cycling under fatigue.
-Complete the buy-in fast, then accumulate as many burpees as possible.
Buy-in Goal: Finish the buy-in in 90 seconds or less.
If you can’t, reduce load or reps.
RPE 8, hard but controlled.
Effort should stay consistent across all intervals.
Coach’s Tip:
Do not sprint the first round.
Choose a barbell weight you can cycle smoothly in one or two sets.

5x (2 Clean Deadlift + 2 Power Clean) No touch and go, build up to a heavy set

• 2min rest between sets

Thrusters

6-5-4-3-2-1-1, building

Go every 2:30

5x5 AHAP

For time :

21-15-9
Deadlift 100/70kg
Handstand Push-Ups

Target <- 6
TC 10

1) 50s. cal row
2) 8-12 burpee over barbell
3) 10-15 deadlift 55/70kg
4) rest
5) 1-5 Bar MU / 8 strict C2B
6) 12-16 alt. pistol squats
7) 2-5 wall walks
8) rest

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Goal & Intensity
-Build engine, stamina, and skill consistency over a long time domain.
- Steady effort where you can repeat quality movement every round.
-Choose reps that let you finish work with control and breathe before the next minute.
-Move smoothly, not fast—this is about sustainability, not spikes.

RPE: 7–8.

STRENGTH

Back Squat

5x8 @ 79-82% of 3RM or RPE 4 to 4+

Target: add loading compared to last week, not all out.